Behaviour modification is another great tool in achieving weight loss and maintaining a healthy weight at the long run. Some of us must have heard of Behaviour modification, while it is still new to a few of us. I usually explain to my clients that having the mindset that "I am going on a diet" often sets one up for failure. Healthy eating to achieve and maintain healthy weight should be a lifestyle and it is only when it is approached as such that success is achieved and sustained. In order to achieve this, problem behaviours that are specific to individuals has to be modified, so we will borrow 5 terms from Psychologists and expand them under factors that influence our food choices.
1. CHAIN BREAKING:- This is identifying, and breaking the link between 2 or more behaviours that encourage us to overeat. For most people, a good example of this is snacking while watching the TV. Sitting down to watch the TV is already minimising the amount of energy spent by our body at that period of time, so if this inaction is now coupled with unhealthy snacking, then extra energy is stored up in the body as fat. My advice is for you not to snack while watching the TV but you can substitute this with exercising while watching your favourite TV show or movie, and also turning off the TV at mealtimes is also recommended.
2. STIMULUS CONTROL:- This is changing your environment to reduce the stimuli for overeating, for example, removing foods from sight and storing them in kitchen cabinets particularly ready to eat foods. A lot of us will think that we dont have issues with this........uhm think again. Let me prove you wrong (at least a greater percentage of us if not all). Here you are at work, it is approaching lunch time and you are actually hungry, so on your way to the resturant you thought about what u will eat when you get there, and on getting there you actually place your order then as you take your seat (or on your way to your seat) BAM!!!!!!!!!it happens, you just happen to see a transparent refrigerator with a chilled bottle of ....................( Fill in the gap) then you think i need that drink to wash down my food...lol, and you say your food choice is not affected by what you see...............think again.
3. COGNITIVE RESTRUCTURING:- This involves changing your frame of mind regarding eating. For example, instead of using boredom as an excuse for an extra plate of food, do something that involves burning energy; rather than chewing extra bars of chocolate to get you out of a momentary bout of depression or whichever emotional downtime, chew on the word of God, meditate on your favourite verse of the scripture, remember God's past faithfulness, Sing praises and dance, the list is endless, pick one that works best for you.
4. CONTIGENCY MANAGEMENT:- This is forming a plan of action to respond to a situation in which overeating is likely to occur e.g. when snacks are within arms length at a party, what do you do? Let me give you a personal tip that works for me, pick up an interest in the people you are sitting with and if that is becoming difficult, then look for an old friend and catch up on lost times while you slowly chew and enjoy the food you have carefully selected for yourself. Dont eat anything just because it is available.
5. SELF MONITORING:- This is a process of tracking the foods you eat and the conditions affecting your eating. keeping a food diary is important for someone serious about losing excess weight as it will open ones eyes to the contributions of those little in between snacks one takes unconsiously. It does not have to be an elaborate diary, a jotter will do for starters where you write all you ate during the day. Also conditions affecting your choice of foods might be your friends and family.....meditate on these things.
Note: This has been more serious than i intended, but weight loss is a serious issue and i want you to remember that change starts from the mind, ( as a man/woman thinketh, so is He/She), so, if you believe you can and will lose weight then you will.
Start believing..................Keep believing.............till we meet again.
Hi,
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